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Zonya's Health Bites

Omega-3: The Super-Hero Fat (#212)

Omega-3 fatty acids are essential to good health and Zonya shows us some of the best sources for getting this super-hero fat. She navigates through the rough waters of the canned fish aisle in the grocery store and lands some fabulous Salmon Burgers that provide a great-tasting source of omega-3 and fiber. Zonya also discusses optimum "screen time" for kids in front of the television, computer and video games. [26 minutes] Closed Captioning

This episode has not aired in the past few months on Iowa Public Television.

PBS Video

Series Description: In ZONYA'S HEALTH BITES, personal wellness coach Zonya Foco offers realistic lifestyle solutions for managing weight, improving health, creating balance and maximizing energy for the whole family. In each five-segment episode, Zonya tackles everyday problems in the kitchen, grocery store and exercise room. She cracks the code on confusing food labels to find the healthiest and best choices in every aisle of the supermarket in "Zonya's Grocery Picks." In "Power Habit," Zonya delivers key points for helping people adopt one good habit at a time. In "Lickety-Split Cooking," the bestselling cookbook author creates healthier alternatives to high-calorie family favorites. She shows parents how to prevent and combat childhood obesity with "Junior Bites" and covers quick and easy workouts, from simple exercises to yoga, in the "Fitness" segment.

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  • Chocolate-Amaretto Cheesecake (#101)

    When invited over to friends for dinner, I love bringing dessert. They can't believe a "dietitian" could bring anything so good. This is truly "crime without punishment!" Grocery Store Tour: The Milk section - Weighing the benefits/risks of fat content vs. nutrition. [26 minutes]

  • Creamy Chicken Dijon Over Noodles (#102)

    When unexpected guest arrive you can proudly serve this dish in 15 minutes. Guest will rave and family will feel like guests! Grocery Store Tour: The juice section - learn what's better than soda pop and what isn't. [26 minutes]

  • White Beans & Penne Pasta (#103)

    While the topping of oil & rosemary seems fattening, the numbers still come out healthy and the taste is exceptional! Grocery Store Tour: The pasta section - White vs. wheat. [26 minutes]

  • Miracle Soup (#104)

    Ever heard of negative calorie food? It's a food that takes more calories to burn than it yields! Hence, the name "Miracle" because this soup is great for weight loss. Grocery Store Tour: The fresh produce section - Learn how to choose the best fresh vegetables. [26 minutes]

  • Chicken Chutney Pizza (#105)

    My husband ordered this in a restaurant once and I said, "What? Are you crazy?" And yes, crazy we both are now for Chutney Pizza! Grocery Store Tour: The butter section - Learn the differences between butter and margerine. [26 minutes]

  • Delicate Baked Fish (#106)

    The milk in this recipe keeps the flavor delicate and mild, not at all fishy. Perfect for stronger tasting fish as well as being a kid's favorite! Grocery Store Tour: The fresh fish section - Learn the importance of Omega 3's. [26 minutes]

  • Mexican Lazonya (#107)

    This kid's favorite meal is quick to go in the oven so you can exercise during baking time and dinner will be ready when you're done! Grocery Store Tour: The Bread section - Is low carb the answer? How much fiber is enough? What about our favorite white bread? [26 minutes]

  • Breakfast in a Cookie (#108)

    This is a brilliant way to get your bowl of oatmeal, milk and nuts all in a convenient, not to mention delicious cookie! This recipe makes plenty for freezing for weeks of quick breakfasts, snacks and desserts. Grocery Store Tour: The Cookie section - Discover the better choices, and how much is not too much. [26 minutes]

  • Benito Bean Dip & Bagel Chips (#109)

    Looking for a snack that's a hit at parties minus the hit on your hips? This is absolutely terrific and no one will ever guess it's low-fat! Also, the chips make a great "road trip" munchie. Grocery Store Tour: The Bagel section - Learn the benefits of wheat vswhite bagels. [26 minutes]

  • Beef Barley Soup & Broccoli Salad W/ Dried Cherries (#110)

    Did you know that barley has even more cholesterol-lowering powers than oat bran does? This soup is a great place to start. Grocery Store Tour: The Cheese section - Learn the benefits of low-fat or fat free vs. regular along with the types of cheeses. [26 minutes]

  • Simple Summer Fresh Fruit Pie (#111)

    Here's a simply gorgeous and easy dessert! It is so light and delicious you will be hit with the kids if you use this recipe for backwards dinner night, serve dessert before dinner! Grocery Store Tour: The Canned/Dried Fruit section - Learn the importance of reading labels. [26 minutes]

  • Whole-Grain Pancakes (#112)

    Whole grain pancakes offer texture without being too grainy and talk about the packed in nutrition! This is a great way to start your day! Grocery Store Tour: The Flour section - Learn the difference between enriched, white, bleached flour and whole wheat flour. [26 minutes]

  • Tantalizing Turkey Loaf Dinner (#113)

    This dinner is a far cry from the traditional artery-clogging classic. It's fast and tasty too! The applesauce replaces the moisture lost by using extra-lean ground turkey. Leftovers make great sandwiches! Grocery Store Tour: The Meat (beef vs. turkey) section - Learn the importance of reading the fat content on the labels. [26 minutes]

  • Getting Green and Vegging Out (#201)

    Save time AND double your servings of healthy vegetables while learning more about the nutritional value of tofu and brown rice with Zonya's Easiest Stir-Fry Ever. Zonya also shows parents some cool tricks for sneaking more vegetables into kids' meals! [26 minutes]

  • New Taste for An Old Story: Updating The Low-Fat Message (#202)

    Even with the low-carb craze, the low-fat message is still relevant to good health. Replace your traditional chicken salad with Zonya's low-fat Almond Chicken Salad and remove six whole cups of fat in one year. Zonya also teaches kids how to make great-tasting smoothies full of fresh fruit and nutritious soy to replace high-fat, high-calorie milkshakes loaded with sugar. [26 minutes]

  • Lowering Your Cholesterol Without Medication (#203)

    Replace meat with beans four times a week and reduce your cholesterol 50 points in one year. Zonya's Hearty Bean & Pasta Stew full of fiber-rich beans and whole-grain pasta is an excellent meat-and-potatoes alternative that provides a whopping 11 grams of fiber in each serving! Get the kids involved and combine this healthy meal with an exercise walk fit for the whole family. [26 minutes]

  • Getting Healthy Lickety Split (#204)

    Every family has a hectic schedule. With Zonya's Lickety-Split Chicken Dijon Stuffed Baked Potatoes, time-poor families don't have to eat nutrition-deprived meals. Learn how to take 11 cups of fat out of your quick-fix meals each year AND fit exercise into your busy lifestyle. Zonya also explains how childhood obesity and the amount of time children spend watching television are connected. [26 minutes]

  • The Best Breakfast Choices (#205)

    Breakfast is the most important meal of the day and finding healthy, low-fat protein is often a challenge . . . unless you follow Zonya's tips in the grocery store and discover her recipe for delicious Homemade Turkey Sausage that is so low in fat you can enjoy it every morning. Zonya also teaches kids how to cut the sugar in half with their favorite breakfast cereals. [26 minutes]

  • Fast Food Flips (#206)

    STOP driving through the fast-food lane and START rolling up easy, delicious meals just two times a week and you can lose 15 pounds in a year! Zonya's healthy, whole-wheat roll-ups filled with delicious options create fast, nutritious alternatives to the typical fat-filled, empty-calorie burgers and fries. Also learn how family meals at the dinner table can actually help diabetes-proof your family. [26 minutes]

  • Discovering New Stand-By Stars (#207)

    Cut over six cups of fat a year from the family diet just by switching out those mac #n cheese and hot dog standards to Zonya's Simple Baked Chicken and Rice. Kids will love it and you'll be pleasantly surprised just how easy it is to make. Learn how to stock your pantry with healthier alternatives like brown rice, low-fat yogurt and light sour cream and get your kids to try new foods you thought they'd never like. [26 minutes]

  • The Snack Dilemma (#208)

    You don't have to deprive yourself of snacks. Just follow Zonya's best snack picks in the grocery store and make her Guiltless Nachos Supreme for a fabulous snack alternative that can save you over nine cups of fat in one year! Zonya also introduces parent-approved, before-meal snacks your kids will love and never realize are actually "good for them." [26 minutes]

  • Feeding Hungry Teenagers on the Go (#209)

    Zonya's Crock Pot Fajitas come to the rescue for feeding busy families with teenagers traveling in all directions, all times of the day. Chicken, beef or even tofu options can be mixed together in the morning and ready to satisfy on-the-go appetites all evening long. Add delicious chips and dips easy enough for teenagers to make themselves and you have low-fat solutions for families eating on the run. [26 minutes]

  • The Ongoing Snack Dilemma (#210)

    Gotta have your cookies? No problem. Zonya's Chocolate Chip Cookie Bars not only save loads of sugar, sodium and fat in your diet, they'll shave time out of your kitchen as well! Zonya takes you exploring in the cracker aisle to help translate the trans-fat facts and uncover deliciously healthy snack alternatives the kids can't wait to devour! [26 minutes]

  • Pulling Your Sweet Tooth (#211)

    Learn Zonya's secret for curbing your sweet cravings and reducing the sugar in your family's favorite fruit juices. Take the calories and the chill out of an exquisite ice cream dessert elegant enough for your most discriminating dinner guests with Flaming Bananas Foster. [26 minutes]

  • Overcoming Morning Madness (#213)

    Turn your weekly donut fix into a doNOT cure and save over 8 cups of fat each year! Donuts aren't the only option for morning rush hour. Zonya's Lickety-Split breakfast solutions include her best cereal picks in the grocery store and quick, make-ahead Scrumptious Swiss Oats packed with fresh fruit - and easy enough to share in your morning office meetings. [26 minutes]

  • Eating Close to the Farm (#301)

    Learn how to satisfy your sweet cravings and load up on nutritious antioxidants with farm fruit. [26 minutes]

  • A Meatless Trade In Your Family Will Cheer For (#302)

    This dinner option triples the fiber and more than halves the fat of a meat and pasta casserole. [26 minutes]

  • What Color Is On Your Plate? (#303)

    Mediterranean-inspired Ratatouille features eggplant, tomatoes, peppers and squash. [26 minutes]

  • Thawing Out for More Omega 3's (#304)

    This mouth-watering Salmon Marsala recipe is a delicious source of fatty acids that are healthy. [26 minutes]

  • Spice Up Your Life (#305)

    Zonya proves that healthy eating doesn't have to be bland with her super-charged Gypsy Stew. [26 minutes]

  • Sucker-Proofing Your Pantry (#306)

    Learn to balance the right carbs and right fats while lowering your calories so you can eat healthy. [26 minutes]

  • Chocoholics Rejoice! (#307)

    Get the benefits of cocoa without all the calories with Cocoa Lava Kisses and Chocolate No-Bakes. [26 minutes]

  • Lowering Your Blood Pressure The Natural Way (#308)

    Lower your blood pressure without medication with delicious smoothies and Chili Cornbread Pie. [26 minutes]

  • Where's Your In-Home Fast-Food Lane? (#309)

    Learn how to stock your kitchen with nutritious choices and make fast and healthy Beef Stroganoff. [26 minutes]

  • Making Healthy Transactions with Your Energy Bank (#310)

    Spinach Veal Roll and Rice make a delicious withdrawal on a day when your body is dragging. [26 minutes]

  • Hearty Meals on a Skimpy Budget (#311)

    Lentil Spinach Soup and Oven-Baked Lentils and Rice have 8 times the fiber of a hamburger. [26 minutes]

  • It's So Easy Being Green (#312)

    Southwestern Grilled Chicken Salad and Raspberry Walnut Spinach Salad are prepared. [26 minutes]

  • Super Charge Your Breakfast (#313)

    Scrambled Greek Omelet Florentine is a lower fat, lower calorie, higher fiber breakfast option. [26 minutes]

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